This month, our Guest Column features two Nike Master Trainers, who were kind enough to sit down to chat about fitness, health and avoiding injury. If you missed Part 1 of the interview last month, you can read up on it here!

As the weather warms up, people will be heading outdoors for their exercise. What are a few tips to help people avoid injury?

HOLLY:Hydrate before you get started. If you wait until you’re thirsty you may already be dehydrated. Be sure to exercise in the morning and evening rather than the middle of the day. For types of workouts, try getting in the water. I’m a huge surfer and it’s a great workout!

TRACI:Make sure you are hydrating enough. Don’t wait until you’re thirsty, start days before. Also bring Gatorade or vitaminWater to help replace the potassium and sodium you lose when you sweat. You lose potassium really quickly when you workout, so it’s great to have a banana about half hour before the workout. Wear sunblock. Make sure to do a proper warm-up and cool-down.

Are there any fitness myths or misnomers that people should ignore?HOLLY:“You need carbs for fuel.” Not necessarily. Unless you are talking about the carbs you find in vegetables. I often hear people say that they gain weight when they work out really hard because they eat too much. If you eat the right foods this will never happen.

TRACI: “Lifting heavy makes you bigger.” Soooo not true. You burn more calories when you lift more weight!

You both travel a lot. How do you maintain your workout routine on the road when you don’t have access to your favorite gym?HOLLY:I stay open to what’s available to me. The most important thing is that I get out there and move. Even if it’s just a run. Sometimes I use my NTC app and do a workout in the hotel room. It’s GREAT for travel.

What’s your go-to snack before or after a workout?HOLLY:I always try to eat whole foods. Hard-boiled eggs and almonds are my go-to before a workout. Post-workout I try to get in something more substantial like a salad or organic veggies with a protein like fish or chicken.

TRACI:I love a banana or chia seed tapioca pudding. Both are great sources for energy. Great fuel.

What three things are always in your workout bag?HOLLY:
1. My Nike TR Frees. These shoes are great for everything I do.
2. My iPod. I gotta have good tunes at ALL TIMES.
3. Volt! It’s Nike’s neon yellow. It’s become my signature color. I want one of everything in this color. #VOLTLIFE

TRACI:The question should be what TEN things do I pack? I feel like I pack so much before I leave for the day. A typical day for me can be back-to-back classes and clients, so I need several changes of clothes and a large bag to make it all work. But the 3 absolute must-haves are Stress Relief body spray by Bath & Body Works. I use it during my yoga classes. A gym lock in case I decide to go do a gym workout that day. And printed tights in case I end up in a dance class later that day.